Bench Press
Heavy Set of 10
REPEAT FROM 10/28/24
"2k Row" [BENCHMARK]
For Time:
2,000 Meter Row
REPEAT FROM 11/20/23
AGE GROUP
13-15 & 55+ | Same as class
Same as class
In Part 1, we are starting our second phase for these three lifts of the 4 week 10-rep cycle. In this second week we are completing our “test” week to explore and establish a load that is hopefully heavier than last week. In Part 2, This is a repeat from 11/20/23. In this workout, athletes should aim to row at their threshold pace. This is a hard pace but one that is sustainable for the 6-10 minutes that they will be rowing for.
Score | Time
STRATEGY 1
Simple strategy
Think of this as a 4x500 Meter Row
Take 20 hard pulls at the start of each 500 meter interval
Settle into a manageable pace for the remaining meters
STRATEGY 2
More complex strategy
Start: 10-15 Hard Pulls
First 500: Desired Split Time +4 Seconds
500-1000: Desired Split Time +3 Second
1000-1500: Desired Split Time +2 Seconds
1500-1700: Desired Split Time +1 Seconds
Last 300: Sprint To Finish Below Desired Split Time
STRATEGY 3
Simplest strategy
Keep your monitor on the display that shows your projected finish time in the bottom row (first display option).
Aim to keep your finish time within 10 seconds of your goal throughout, never going much faster or slower than that.
You'll essentially row at the same speed throughout.
Full-Body Tension for Power
Today’s emphasis is on maintaining tension throughout the entire body during the bench press. This full-body tension is key to stabilizing the lift, enabling more weight to be handled safely and efficiently. Athletes should focus on engaging not just the chest and arms, but also the legs, glutes, and core. By driving their feet into the ground, squeezing the glutes, and tightening the core, athletes create a solid foundation that translates into greater power and stability on the press.
2K ROW
Reduce Distance
10 Minute Time Cap
4,000m Bike
1,600m Ski Erg
1,600m Run
1,200m Air Run
Monitor Setup:
Select Workout
New Workout
Single Distance
Set to 2000 Meters
Set Splits to 500 Meters
Set Pace Boat to Desired Split Time (Optional)
Change Display to Show Pace Boat (Optional)
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
Line drill warm up 25’ each
(9-19 minutes)
Bench Press | tell, show, do, check
(19-31 minutes)
(31 -41 minutes)
Today's primer is more of a specific warm up for our 2k trial.
Practice Round
Break
Workout adjustments if needed
(41-51 minutes)
Look For
Post Workout Clean Up & Chat (51-60)
Posterior Pump
[PART A]
3 Sets:
10 Barbell Good Mornings
Rest 1 Minute Between Sets
[PART B]
2 Minutes Of 25' Monster Walk (25' Each Way)
MINDSET
Bruce Lee
"Take no thought of who is right or wrong or who is better than. Be not for or against."
Avoid getting caught up in competition or judgment; focus on being true to yourself without comparison.
